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Oldie Bicep Workout

by Old Lady wants Shred
24 athletes joined

Program Description

This bicep workout program is for individuals looking to enhance their upper arm strength and improve muscle definition. Over the course of 8 weeks you will engage in exercises that promote muscle growth and endurance, tailored to suit beginners and those with more experience. Join us to sculpt stronger, more defined arms with a program that balances challenge with achievable progress!!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 27, 2024 07:08
  • Last Edited
    Jun 18, 2025 12:42

Summary

Unleash your arm potential with the Oldie Bicep Workout, an 8-week program designed to sculpt and strengthen your biceps. Committing just two days a week, you'll engage in a variety of targeted exercises, including Hammer Curls and Concentration Curls, utilizing dumbbells and resistance bands for optimal results. Each session combines effective movements and proper recovery, ensuring you build muscle while enhancing flexibility. Get ready to transform your arms and boost your confidence in just two workouts a week!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Bent Over Row (Kettlebell)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Bent Over Row (Kettlebell)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Bent Over Row (Kettlebell)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
-
2
Zottman Curls
3
10 reps
-
3
Concentration Curl
3
8 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
-
2
Zottman Curls
3
10 reps
-
3
Concentration Curl
3
8 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
-
2
Zottman Curls
3
10 reps
-
3
Concentration Curl
3
8 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
-
2
Zottman Curls
3
10 reps
-
3
Concentration Curl
3
8 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
-
2
Zottman Curls
3
10 reps
-
3
Concentration Curl
3
8 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12 reps
-
2
Zottman Curls
3
10 reps
-
3
Concentration Curl
3
8 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12-15 reps
-
2
Zottman Curls
3
12 reps
-
3
Concentration Curl
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Resistance Band Bicep Curl
3
12-15 reps
-
2
Zottman Curls
3
12 reps
-
3
Concentration Curl
3
10 reps
-
4
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hammer Curl
3 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
3
Bent Over Row (Kettlebell)
3 Sets
8 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Stretching
1 Set
5 mins
-
Day 2
1
Standing Resistance Band Bicep Curl
3 Sets
12 Reps
-
2
Zottman Curls
3 Sets
10 Reps
-
3
Concentration Curl
3 Sets
8 Reps
-
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-